Racing in 6 weeks, running 70-80/week.
Recent workouts:
6 x 2k, 60s rest (track) 6:33 avg
Subpar 5k race, sub 15:30
Weekly 2 hour run (17-18 miles)
6-7 mile tempos @ 5:35-5:45/mile
6 miles @ 5:50, 1600 in sub 5
Regular strides + basic core routine (pushups, planks, squats, etc)
Hoping to break 1:10 (dead flat course), but I realize that's a stretch. Any suggestions?
none.
15:30 is moving.
You’re going to have to maintain anyone with your guild entertained, offer everyone something that they are able to do with all the guild (situations, RP situations, and so forth.)
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It will take some work to break 1:11, and 1:10:40 if you are 'on', basically extending your VDOT from the 5k out to the half.
Be rested up for your race and run with great courage. The half marathon is a race of both physical and mental strength. If you are running your best you're going to start to feel concerned at about 3 miles and the effort will be increasing notably by about mile 8. You have to keep hammering away and remember that while the pace is hard it will not feel much worse in 2 miles than it does currently. In a 5k if you are getting distressed with 1 mile to go you are going to be destroyed long before the end. Because hmp is below lactate threshold, you can go on and on even after it starts to get pretty tough.
I'd suggest going out at slightly sub 1:10 pace and just go for it. Late in the race if you are still on pace you can use this as motivation to hang in there a little longer. If the big goal is still in reach you will push harder to get there.
It will help if you have someone to race in the last few miles, though 1:10 runners are fairly rare.
Training is sound. Go in confident and stay relaxed and be ready for it to start feeling it at about 8 miles. It's easier to push in half though.
Thanks for the feedback so far, does anyone have go-to/ favorite workouts?
I might do a 10-13 mile tempo around 5:50 pace a month out from the race as my last real strength workout, then stick with long intervals and shorter tempos in the 5:20-5:40 range.
Maybe some intervals at 10k pace. 5-6x mile with 2-2:30 rest.
Will make HM pace feel like a jog for the first half of your half.
maybe you will try "mix training"
for example: 15-20min (at personal sensation) +
9km @3:30-3:35km/1km rest 5-6min +
10X1km @HM pace rest 2min walk/jog.
I think (but is only my subjective view)
the goal is the 1st. part of this workout is to generate
a fatigue of body. Next part (10X1km) will learn to
maintain the speed during the race desite body's fatigue.
good luck & hope u'll akcept my apology for my english :))
when you say personal sensation, is that a warmup? Otherwise I do like this workout, and it's nearly 21k of volume.